Did you know that about 80% of the people are bound to experience back pain at some point in their lives?

It is also a fact that today, a majority of the urban population is engaged in some or the other form of a desk job, which involves sitting down for a long period of time. Couple this with a wrong posture and it’s no wonder that complaints about back pain are growing steadily in the country even in the younger generation. In fact, according to the American Chiropractic Association, “Across the world, back pain is the single leading cause of disability, preventing many people from engaging in work as well as other everyday activities.

In this scenario, the importance of a strong back cannot be overstated. Not only it is essential to performing day to day tasks, but a strong back also helps you maintain a good posture and prevents injuries. Today, with the help of the expert trainers from the Power World Gyms, we will show you how to perform perfect machine back extensions that so that you can strengthen your back muscles.

Why Machine Back Extension?

The Machine Back Extensions is a great workout for the lower back muscles. Each rep works on the erector spinae muscles, which are basically a group of muscles that help keep your back straight as well as rotate from side-to-side. Apart from working on the erector spinae, this workout also helps you strengthen your core, abs and to a small extent the hip extensions and glutes as well. Including machine back extension in your workout routine is a great way to strengthen your back muscles, especially the lower back which not only improves your postures and reduces the chances of injury, but also helps boosts your overall strength and size.

Correct Way To Do Machine Back Extension


Step 1: Sit comfortably on the machine with your back resting on the pad.

Step 2: Firmly hook your feet under the foot pads and grab the handlebar firmly.

Step 3: Select the appropriate weight on the machine.

Step 4: Slowly push your upper body back till it’s 90 degrees to your lower body, hold for a second.

Step 5: Release and come back to the starting position.

Step 6: Repeat.


The Machine Back Extension is often overlooked by many gym goers. However, when performed correctly under an able instructor, this can be one of the best workouts for your back muscles. Having said that, the Machine Back Extensions may not be suitable for people with a herniated disc or those who have sensitive spinal nerves. This workout also may also not be suitable for extremely obese people. This is why it is extremely important to first consult an expert fitness trainer before starting with the workout.

Gyms like Power World Gyms take extra care of all the beginners. In fact, they even have a special ‘Help Me’ badges which help their master trainers identify and pay attention to the beginners so that they get the form correct. Not just that, their yearly membership programs are total value for money! In fact, if you are in Faridabad, Delhi, Noida, Gurgaon or Bangalore, why don’t you step into one of their centres and check it out yourself? Great equipment, amazing trainers, hygienic floor areas and more at very pocket-friendly rates! That’s it for now and we really hope you enjoy your leg day. Stay healthy and stay happy!


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